Follidron Log -bulking with 5/3/1 and volume assistance

[peepingyoda]

Got my 2 bottles in yesterday to start a 2 month run. Im 32 YO and have been lifting for a long time.
Im currently 5'7" 171.6 pounds and wear a 29" pant size.
I'm running a 5/3/1 template at 3 times a week and 2 lifts per workout.
My plan is to maintain my current caloric surplus and systematically push my training density. I've gained about 4 pounds in the last 6 weeks on very little supplementation. I am starting to loose a little vascularity in my shoulders and calves, but I'm holding at the waist. I expect a pound a week without getting softer.
Workout A is squats superset with jumps, bench superset with pullups, giant sets of arms/core, and finished with plyos.
Workout B is deadlift superset with med ball throws, OHP superset with facepulls/rows, giants sets of arms/core, and finish with plyos.
I'll add additional stuff in as I feel like it.
Low intensity cardio or yoga on off days.
I typically do 30 sets in 35-40 minutes, but hope to escalate this to 45 sets in 50-60 minutes.
I maxed about 3 weeks ago at 345 for squat, 290 for bench, 415 for deads, and 170 for OHP without any wraps or belts.

Here is an example workout from monday. I was REALLY pressed for time, so this is the minimum I do.

• V-Up
  
  
  • 10 reps
• Mountain Climbers
  
  • 20 reps
• Fire Hydrants
  
  • 40 reps
• Side Lunges
  
  • 20 reps
• Barbell Deadlift
  
  • 135 lb x 10 reps
  • 225 lb x 5 reps
  • 275 lb x 3 reps
  • 315 lb x 3 reps
  • 355 lb x 7 reps
  • superset with agility warmup and overhead ball throws
• Wall Ball
  
  • 3 throws | 30 lb
  • 3 throws | 30 lb
  • 3 throws | 30 lb
• Standing Barbell Shoulder Press (OHP)
  
  • 115 lb x 6 reps
  • 115 lb x 6 reps
  • 115 lb x 6 reps
  • 115 lb x 6 reps
  • 115 lb x 5 reps
• Face Pull
  
  • 90 lb x 12 reps
  • 90 lb x 10 reps
  • 90 lb x 8 reps
  • 90 lb x 7 reps
  • 90 lb x 6 reps
  • superset with OHP, no rest
• Standing Biceps Cable Curl
  
  • 80 lb x 12 reps
  • 80 lb x 10 reps
  • 80 lb x 8 reps
• Reverse Hyperextension
  
  • 15 reps
  • 12 reps
  • 12 reps
  • superset with curl no rest
• Stretching
  
  • 00:10:00

Here's more an example of a workout A improv while some dickhead was doing sldl with 45 pounds in the squat rack. I did this one in about 40 minutes.

• Ring Pull-Up
  
  • 10 reps
  • 10 reps
  • 6 reps
• Ring Dip
  
  • 10 reps
  • 10 reps
  • 10 reps
  • supset with pullup, slow eccentric
• Barbell Bench Press
  
  • 155 lb x 10 reps
  • 155 lb x 10 reps
  • 155 lb x 9 reps
  • 155 lb x 8 reps
• Bent Over Two-Dumbbell Row
  
  • 70 lb x 10 reps
  • 65 lb x 9 reps
  • 60 lb x 8 reps
  • 55 lb x 8 reps
  • superset with benchpress, slow eccentric
• Standing Barbell Press Behind Neck
  
  • 75 lb x 10 reps
  • 75 lb x 8 reps
  • 75 lb x 8 reps
• Upright Barbell Row
  
  • 75 lb x 8 reps
  • 75 lb x 6 reps
  • 75 lb x 6 reps
  • superset with press
• EZ-Bar Curl
  
  • 75 lb x 8 reps (PR)
  • 75 lb x 6 reps
• Standing Overhead Barbell Triceps Extension
  
  • 75 lb x 10 reps
  • 75 lb x 10 reps
  • curl/tri superset
• Barbell Squat
  
  • 135 lb x 10 reps
  • 235 lb x 5 reps
  • 265 lb x 3 reps
  • 295 lb x 3 reps
  • 275 lb x 3 reps
  • 225 lb x 5 reps
  • 135 lb x 10 reps
• Standing Calf Raise
  
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
• General Yoga
  
  • 00:45:00

 

[peepingyoda]

Since I took my first follidrone dose after my monday deadlift workout, I don't have much to comment. I took my second dose and did about 30 minutes of light stairs around lunchtime and was sweating more than usual. Has anyone reported similar?

 

[peepingyoda]

Forgot to mention, other supplements I'm using right now are TMG/leucine/C4 pre-workout and VitD/Fish oil/Zinc/Mag at bedtime. My diet is roughly isocaloric, slow carbs, good fats, and protein 4-6 times per day. Calories are roughly 2500-3000 daily.

 

[peepingyoda]

Today's weight: 172.0

Today's Workout: (40 min)

Agile 8
Box Jumps (5 X 5 X 39") ss with Squats (5 X 5 X 235) 45 sec rest
Bench press 10 X 135, 5 X 190, 10 X 225, 5 X 250 SS with Pullups (10, 10, 8, 8) 1 minute rest
Lat raise (10/10/8 X 25) SS with Rear delt raise (8/8/8 X 15)
EZ Bar Curl (5/5/5 X 90) SS with French Press (8/7/5 X 90)
Ball Slam (2 X 5 X 50), Wall Ball (2 X 5 X 30), Overhead Throw (2X 5 X 30) giant sets

Comments: More sweat than usual. I was happy that I still got a pump in my arms near the end. I usually do not. I went for rep maxes at 85 and 95 % of my training max for bench. After I get my 95% rep max for Press on Friday and finish my first 5/3/1 cycle, I'll collate my rep records so that I can track if I'm making PR's on my next cycle. Experienced guys, please chime in. Advise is always welcome.

Todays Diet: Pint egg whites and mixed nuts for breakfast
cup of beans, pico, and grilled chicken breast for lunch
2 scoops whey, creatine, and 40 grams dextrose post-work
Plan on homemade meatloaf and chicken noodle soup with stredded cabbage for dinner
Greek yogurt and carb snack before bedtime

 

[peepingyoda]

Day 4
Today's weight: 172.6 (+1.0)

Nothing much to report. I ate a lot more than planned last night. I'd had some difficulties sleeping, so I'll take the afternoon off from cardio. Gonna search for my tape measure for my measurements. I might do before/after picture if anyone is interested.

 

[grocker]

Since I took my first follidrone dose after my monday deadlift workout, I don't have much to comment. I took my second dose and did about 30 minutes of light stairs around lunchtime and was sweating more than usual. Has anyone reported similar?

subbed..

And yes, I've noticed I sweat more while on Follidrone too, but I believe it's cuz I don't need to rest as long. My endurance is thru the roof while taking Follidrone.
Have you noticed the increase in endurance yet? I noticed it since day 1.

 

[peepingyoda]

subbed..

And yes, I've noticed I sweat more while on Follidrone too, but I believe it's cuz I don't need to rest as long. My endurance is thru the roof while taking Follidrone.
Have you noticed the increase in endurance yet? I noticed it since day 1.

I thought I noticed more a slight stim effect. I was still dog-tired by the time I started doing the med balls at the end. We'll see on friday, I'll go nuts.

I noticed the sweating first when I wasn't even working out. I took two monday after my workout when I got home. I was sweating just doing some mild yard work.

 

[peepingyoda]

Day 5
Today's Weight: 171.6 (0)

Feel pretty dry this morning and I knew my weight would be down. I just couldn't eat enough last night. I'm bumping carbs today. I took some tape measurements to get a better feel if there is any recomp going on, especially if my weight zig-zags.

Waist (Navel, braced): 32.5"
Bicep: 15.5"
Chest: 44"
Thigh: 24"
Calf: 15"

 

[peepingyoda]

I definitely felt the added endurance today. A lesser man would have died.

(50 minutes)
Calves ss Agile 8 10/8/6 X 200 DC style
Deadlift 5X135, 5X225, 5 X 3 X 285 ss Ball Slams 5 X 5 X 50
Press 5 X 45, 5 X 95, 5 X 115, 3 X 130, 8 X 145 (PR) ss Wall Ball 3 X 3 X 50
FacePull 6 X 12 X 95 (PR) ss Dip (3 X 10 X BW ss) then Reverse Hyper 3 X 15 X 10lbs(PR) and Hanging Leg Raise 3 X 10
Giant( Machine Lat Raise 10/10/6 X 90, Machine curl 8/7/6 X 90, CG pushup 3 X 15)
KettleBell double swing tabata with 100lb 4 X 20 sec on10 sec off

 

[peepingyoda]

PR's to beat next training cycle:

	Max	90% (3+)	85% (5+)	95% (1+)
Squat	345	5/5/2014	280	8	5/12/2014	265	17	5/21/2014	295	3	5/31/2014
Deadlift	415	5/8/2014	335	6	5/14/2014	315	12	5/23/2014	355	7	6/2/2014
Benchpress	290	5/6/2014	235	5	5/16/2014	225	10	6/4/2014	250	5	6/4/2014
OHP	170	5/9/2014	135	9	5/19/2014	130	11	5/28/2014	145	8	6/6/2014

 

[peepingyoda]

Took a before picture, but I'm having issues uploading... Is there a size liimit?

 

[grocker]

I definitely felt the added endurance today. A lesser man would have died.

(50 minutes)
Calves ss Agile 8 10/8/6 X 200 DC style
Deadlift 5X135, 5X225, 5 X 3 X 285 ss Ball Slams 5 X 5 X 50
Press 5 X 45, 5 X 95, 5 X 115, 3 X 130, 8 X 145 (PR) ss Wall Ball 3 X 3 X 50
FacePull 6 X 12 X 95 (PR) ss Dip (3 X 10 X BW ss) then Reverse Hyper 3 X 15 X 10lbs(PR) and Hanging Leg Raise 3 X 10
Giant( Machine Lat Raise 10/10/6 X 90, Machine curl 8/7/6 X 90, CG pushup 3 X 15)
KettleBell double swing tabata with 100lb 4 X 20 sec on10 sec off

Sounds like it's starting to kick in. Enjoy the ride.

 

[grocker]

Took a before picture, but I'm having issues uploading... Is there a size liimit?

I have no idea about the size limit. I don't even know how to post a picture. Lol

 

[peepingyoda]

Day 8:
Today's weight: 174.6 (+3.0)

I may have overate this weekend. My belt is a bit tight this morning. Some of it's good weight, I couldn't button my dress shirt at the neck this morning. Here was my diet yesterday:

8am 1/2 cup dry oatmeal, tsp coconut oil, 1 scoop whey, 1/2 cup berries
11am 6 oz boiled shrimp, 4 oz sausage, 1/2 can beans, 1/2 oz dark chocolate
3pm 6 oz turkey breast, 1 oz mized nuts, 2 baked chicken toquitos
7pm 2 slices of meat lasangna
11pm 1 cup lean beef and bean chili, ~10 saltines

That lasagna probably wasn't the greatest (50+g fat). I could just be bloated too. I guess I'll take it back a notch on weekends.

 

[peepingyoda]

Crushed it today:
Calf raise 10/8/6 X 95 ss Ham Curl 8/8/8 X 100
Agile 8
Squat 230X3, 260X3, 295X10, 325X3 ss Box Jump 3 X 3 X 42"
Bench 7 X 5 X 205 ss Pullup 10/10/8/7/5/5/5
landmine press 20/20/15/15, landmine row 10/10/10/10, landmine 180 10/10 with 70 pounds giant set
Zottman curl 10/8/6 X 30, French press 8/7/5 X 90
wallball, overhead throw, ball slam tabata

Crushed several PR's in squat and box jump today

 

[CT3]

I'll join the ride. I just put up a log today which was day 7 for me. I'll link it later, on my phone now.

I think I've noticed a slight increase in strength as well as endurance also. Also, I'll say my weight was up slightly today (+1) after a weekend of probably caloric deficit. Muscles feeling fuller most all day too.

 

[brundel]

Subbed!
A few other guys did mention sweating.

 

[peepingyoda]

Day 9 weight: 172.8 (+1.2) Workout: 1.5 hours BJJ class
Day 10 weight: 172.4 (+0.8)

Workout: Deadlift: 3X225, 3X275, 3X315, 3X345, 5X385
Press (7X5X125)ss Facepull (7X10X100)

I think I'm underestimating how much I need to eat to recover. I've leaned out a bit the last few days and have some vascularity on my hips for the first time. Vascularity on shoulders and lower calves came back to. Time to double down on the eating.

 

[CT3]

Good looking set of pulls

 

[kisaj]

I didn't notice sweating my first run, but really am on this second one. I am dripping after 20 min and have had to up my water intake substantially. On that note, my skin looks better than ever!

 

[peepingyoda]

Day 11 weight: 173.0 (+1.4)
Day 12 weight: 174.0 (+2.4)

Gonna crush it today.

 

[brundel]

Get in there and kill it bro.

 

[peepingyoda]

Day 13: 174.8 (+3.2)

Workout yesterday (short for time, only 30 minutes):
Calf Raise (10/8/6 X 210) ss Ham curl (3X8X100) ss Leg extension (3X8X100)
Squat (7X5X245) ss BoxJump (4X3X42") 30 sec rest
Bench(10X135, 5x185, 5X225, 7X245, 6X225 +partials) ss Pull-ups 4X8
Hanging clean and press (10/8/7/5 X 85) 30 sec rest

Thighs were so pumped I could get a proper arch for my bench. First world problems

 

[peepingyoda]

Day 14 weight: 176.2 (+4.8) Almost got the picture by resizing in paint and attaching. Now I don't get an error, but I only see text gibberish in the post.

 

[peepingyoda]

Day 5 pic (6/6/14)

 

[brundel]

There it is!

 

[peepingyoda]

Day 15 weight: 177.8 (+6.2) workout: BJJ 1 hour
Day 16 weight: 176.0 (+4.4)

Took an extra day to let my lower back rest up. I hauled clay from my yard this weekend (~200 gallons) and threw it one chunk at a time into a construction waste bin. It's deadlifts today, ready or not.

 

[CT3]

How's the waistline holding up? At 4-6 lbs gain in 2+ weeks I would think some would have to be in the waist.

I'm right there with you at the two week mark but I haven't really gained anything.

 

[peepingyoda]

How's the waistline holding up? At 4-6 lbs gain in 2+ weeks I would think some would have to be in the waist.

I'm right there with you at the two week mark but I haven't really gained anything.

Some of it is definitely on the waist. I'm going to add some sprint intervals at the end of my workout today. Like I mentioned in my OP, I don't really have difficulties gaining weight. My goto cheat meal is 1 lb 93/7 ground beef, 8oz reduced fat velvetta, 1 can rotel, and tortilla chips. Normally I can eat half as my post workout evening snack, but last week a looked down and that **** was nearly gone. Between that and whole milk and handfuls of mixed nuts, its easy to get a lot of calories in. I'm going to slightly reduce my carbs this week and increase fiber. Depending on the state of my abs, I may choose to go ketogenic for 2 weeks before my "after" photo.

 

[peepingyoda]

Today's workout:
Calves 10/8/7 X 210 ss Agile 8
Deadlift 5 X 3 X 295 ss Ball slam 5 X 3 X 50 ss overhand throw 5 X 3 X 50 (40 sec rest)
Press 5X115, 5X130, 8X150, 1X165, 10X115 ss Pullup 10/10/10/10/6 ss ALL ball 5 X 3 X 50
Dip 3 X 10 ss Facepull 10/8/7 X 120
Cable curl 3 X 8 X 100 ss Tricep pushdown 3 X 8 X 100
KB swing 4 X 13 X 70 (Tabata, 20 sec, 10 rest)

 

[peepingyoda]

Just measured my waist circumference at 32.75". That's not bad for 5 pounds in 2 weeks (I think, chime in), but I'd like my waist to be a wash at the end.

 

[AshramWar]

did you say you gain 29inch pant size (in OP) to 32.75 inches? that's quite a gain just to the waist.

 

[peepingyoda]

Na, waist measurement at navel is 32.75 (started at 32.5). I can still wear my 30" work pants. I should check if I can still fit in my 29" jeans. I always have a little bit of bloat at the navel that isn't there at the hip, so I can wear smaller pants.

 

[peepingyoda]

Day 17 weight: 173.4 (+1.8)
Day 18 weight 175.6 (+4.0)

I reduced my carbohydrates after Tuesday workout (~150g over 3 feedings vs closer to 300g). That along with a crappy night sleep really dropped my weight. I ate pretty normally yesterday and it came back some. Over a couple days, I took off most of that quarter inch gain around my navel. I'm going to revert my training closer to the way the program was originally designed (tris with bench, bis with press, and reduce the plyos for a bit).

 

[peepingyoda]

Day 19 weight: 173.0 (+1.4)
Workout:
3X10X215 calf machine ss 3X10X110 leg curl ss 3X5X39" boxjump
Squat 5 X 135/225/245, 12 X 275 (slow and deep) ss Inc DB bench 4 X 8 X 85 (paused) ss DB row 4 X 8 X 70

Day 20 weight: 173.8 (+2.2) Workout: Yoga and tumbling with my girls
Day 21 weight: 176.0 (+4.4) Workout: 10 X 100m sprints
Day 22 weight: 178.0 (+6.4) Planning on deadlifts and grappling today

I'm wondering if my weight fluctuation is because I'm just not eating enough carbs after I workout. My weight tend to shoot up every weekend. Does anyone elses do that?

 

[CT3]

Day 19 weight: 173.0 (+1.4)
Workout:
3X10X215 calf machine ss 3X10X110 leg curl ss 3X5X39" boxjump
Squat 5 X 135/225/245, 12 X 275 (slow and deep) ss Inc DB bench 4 X 8 X 85 (paused) ss DB row 4 X 8 X 70

Day 20 weight: 173.8 (+2.2) Workout: Yoga and tumbling with my girls
Day 21 weight: 176.0 (+4.4) Workout: 10 X 100m sprints
Day 22 weight: 178.0 (+6.4) Planning on deadlifts and grappling today

I'm wondering if my weight fluctuation is because I'm just not eating enough carbs after I workout. My weight tend to shoot up every weekend. Does anyone elses do that?

My weight definitely fluctuates a lot too. Last week one day weighed 186.5, next day weighed 182. I think mine fluctuates the most when I go from a low carb day to a high carb day, which sounds like you too.

 

[peepingyoda]

Today's Weight: 174.8 (+3.2)
Yesterday's workout:
Deadlift
10x135
5x225
5x275
3x315
7x385 (Big PR)
ss with Ball Slam 3*3*50

Dumbell seated shoulder press 5*5*65
ss Weighted Chins 5*5*45lbs

Rev curl 3*8*70
ss Lat raise 3*10*20
ss Landmines 3*10*25

BJJ 1.5 hours

Man, I was feeling so good yesterday even through practice. Then I'm pretty sure I've seperated my rib while sparring.

 

[kisaj]

That is a long BJJ session. I used to hate when I knew we had a 60 min session instead of a 45. lol

 

[peepingyoda]

Man, this is going to blow. I need some ideas for exercises that have ZERO core involvement. Maybe try to do machines in a week so I don't lose too much strength.

 

[peepingyoda]

Day 24 weight:176.8 (+5.0)
Day 25 weight:176.2 (+4.4)

Drastically reducing calories since I'm not training. I going to work some machines tomorrow as much as ribs allow.

 

[CT3]

Sucks to be injured. Hopefully it gets better sooner rather than later.

 

[peepingyoda]

Day 27 weight: 173.8 (+2.2)
Day 28 weight: 173.4 (+1.6)
Day 29 weight: 172.8 (+1.2)
Day 30 weight: 171.6 (+0)
Since I can't really train intensely with the ribs, I decided to just go full bore on the cut. I've completely cleaned up my diet and I'm consuming around 100g carbs of legumes and veggies and around 2k calories per day. I've been able to to light jogging, stretching, and a bit of yoga last night. I plan on getting back in the weight room soon, but it will be really high rep stuff.

 

[wolfpack893]

in on this, doing a log for the challenge as well good luck bro

 

[brundel]

Training injured or even just being injured sucks so bad.
Training is one of the only things that keeps me from losing my mind.

 

[peepingyoda]

Day 34 weight: 174.0 (+2.4)
Day 38 weight: 170.2 (-1.4)

I managed some weight training the thursday before the weekend of the fourth. Any type of crunch or thoracic extension still hurts the ribs, some many freeweight exercises are out. I did shoulders and arms last thursday, although I cant completely lock out my overhead press. Oddly enough, I'm able to do kettlebell swings painfree. I guess I keep a pretty neutral spine. I went out of town over the fourth weekend and cheat day turned into cheat weekend as you can see with my Day 34 weight.

Monday I managed quite a bit more doing 4X8 of leg press, calf press, and GHR and 4X5 plus one dropdown of Hammerstrength benchpress and lat pulldowns. I tried to squat at first, but could not get a full arch. I plan on doing some light deadlifting today, trying to maintain a neutral spine. I running a ketogenic diet for a bit to lean out. Vascularity is still pretty pronounced and I attribute that to the follidrone.

 

[peepingyoda]

Day 39 weight: 169.4 (-2.2)

Yesterday's workout:

Deadlift 5 X 3 X 295

Press 5 X 95/115/135, 4 X 155 ss
Facepull 10 X 100/120/140/155

Reverse Curls 8/6/5 X 80 ss
Skull Crushers 3 X 10 X 80

Sprints 20s/15s/10s/10s at 10mph 15 degrees 30 second intervals

Heavy presses hurt a bit, but overall it was a great workout. I tweaked my ribs sitting up after the skull crushers. Ran out of TMG, leucine, fishoil, and I'm nearly out of C4. I ordered AminoLift, white flood, orange triad and oxiomega, and some thermogum to help with my cut. Hoping I'm good with arching for squats and bench for friday. As soon as I can crunch without pain, I'll start training jiu jitsu again.

 

[peepingyoda]

Day 40 Weight: 169.6 (-2.0)
Workout
Squats 5X5X245 (easy)
BoxJumps 3 X 30/33/36/39"
Bench press 5 X 45/135/185/205, 9X230
Chins 5 X BW/25/35/45/55
Sprints 6 X 100yds
Swimming 6 X 25yds

Day 41 Weight: 172 (+0.4) Slow carb all day refeed on Friday
Day 42 Weight: 170.4(-1.2)
Day 43 Weight: 168.8 (-2.8)

Feeling good today. I swear I've been this lean before but never this vascular. I'm looking mighty phallic lately.

Taking time off the squat really sucks. It had been so long since I'd actually had DOMS. My ribs are nearly healed but still hurt with certain movements. Today is supposed to be a deadlift PR day. I'm on the fence because I could reinjure my ribs if I round my back at all. I may just do 5 X 3 at 80% and push my press again today.

 

[kisaj]

You are coming off of an injury, why are you looking or needing to push to a PR today? Seems ill timed and not a good decision to me.

 

[peepingyoda]

You are coming off of an injury, why are you looking or needing to push to a PR today? Seems ill timed and not a good decision to me.

Fair enough, I'll just do hypertrophy work for deadlift and press today. Feeling a bit competitive reading the other logs.

 

[kisaj]

LOL, I know the feeling, but I also have set myself back two steps many times by not listening to my body and following my brain. Just wanted to give my .02.